Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
2:00-3:00
Crossover Symmetry
or
Banded 7’s
-into-
8 min AMRAP
5 scap pullups
5 box step ups (each side)
3 Sky reacher squats (each side)
5 Thrusters (empty bar – build across)
**2. Workout Prep**
3 sets (Build in weight)
3 Chest to Bar
2 Box Jump Overs
1 Muscle Clean
1 Squat Clean
1 Thruster
**3. Strength Prep**
– Body will be warm after the workout. While explaining the strength have athletes start getting the bars and progress through the warm-up while adding weight to each set:
2 sets (empty bar)
3 Hang Snatch Grip High Pulls
3 Hang Muscle Snatch
3 Overhead Squats
3 Hang (Mid Thigh) Snatch
– into –
Build up to opening Snatch wave weight
Jeff Gordon
For Time:
30 Chest to Bar
20 Box Jump Overs (24/20)
10 Thrusters (155/105)
20 Box Jump Overs
30 Chest to Bar
Power Clean & Jerk 2-2-1-2-2-1
Power Clean & Jerk waves:
2 @ 65% 1 RM Power Clean
2 @ 70%
1 @ 75%
– rest 60-90 seconds –
2 @ 70%
2 @ 75%
1 @ 75%
Click “Workout prep notes available” directly below for the full description
Accessory
1 min quad smash (each side)
1 min calf smash (each side)
1 min banded overhead shoulder distraction (each side)
